PHYSICAL EDUCATION 1 ■ Revelo (1972) had the concepts of P.

E as an
education through or by means of physical
02A Lesson Proper for Week 1 activities.
CHAPTER 1: MEANING, OBJECTIVE, VALUES AND ■ Dr. Carmen TabijeAndin (1978) define P.E as
HEALTH BENEFITS OF PHYSICAL EDUCATION an integral part of the education program
WHAT IS PHYSICAL EDUCATION? OBJECTIVE OF designed to promote the optimum
PHYSICAL EDUCATION VALUES OF PHYSICAL
development of an individual physically,
EDUCATION HEALTH BENEFITS OF EXERCISE
emotionally, mentally, and socially through
AND PHYSICAL ACTIVITY
total body movements on the performance of
■ Physical Education (PE) properly selected physical activities. Further,
she explained that P.E offers unique
■ It is the interdisciplinary study of all areas of
opportunities for the development of the
science relating to the transmission of physical
individual who can easily find himself fit to live
knowledge and skills to an individual or a group,
in the new society, as well as to contribute his
the application of these skills, and their results.
maximum capacity in the service of his
Physical Education is an important segment of
fellowmen, his country and above all, his God.
general education which aims to contribute to
the total development of the learner through ■ Major Goal of Physical Education
participation in selected activities. Thus, it
provides opportunities to acquire lifelong skills ■ Considering these four aspects;
that are essential to his physical, mental, social, ■ Fitness is the ability
and emotional development.
■ To live a healthy
■ Physical Education is an integral part of young
people's education in senior cycle. As a result of ■ Satisfying
their learning in physical education, young ■ Useful life
people can increase their enjoyment,
confidence, and competence in a range of ■ This kind of life is what the education
physical activities. They can learn about health- philosophers and thinkers’ tern as the “good
related fitness and take responsibility for being life”. This is the ultimate goal of education.
physically active now and in the future. Overall,
Objectives of Physical Education
they can develop positive attitudes to physical
activity and its importance in a healthy and The following objectives of Physical Education
fulfilling lifestyle. are viewed and stated in terms of their
contribution to the outcomes of education.
■ Physical education has been defined in many
ways. According to the PE1 workbook for Physical development – Through carefully
tertiary level made by: selected physical education activities, an
individual who participates actively will develop
■ Eviza, et al. (2007), Lumpkin (2002) defined
and maintain good health and high level of
physical education as process through which an
physical activity.
individual obtains optimal mental, social, and
fitness skills through physical activities Social development – Participation in physical
activities give opportunities for the
development of desirable social traits that are
needed for adjustment to the social life in
general. Some worthwhile traits are: to physical education.
⚫ Friendliness ⚫ Interpretive – a type of development which
⚫ Cooperation strengthens the thinking, interpreting, and
⚫ Respect for the right of others problem-solving processes of the individual.
⚫ Good Sportsmanship ⚫ Emotional – the development and maturing
⚫ Honesty in the group activity or competition of impulses and emotions through activities
which gives them expression under natural
Emotional development – The informal nature controls such as officials, rules, traditions, and
of physical education offers opportunities for the person’s desire to stay in the game and play
the development of expression and emotional are inherent in team sports where fear, anger,
traits needed for emotional mastery like: joy, and other powerful emotions are
⚫ Self-confidence experienced.
⚫ Self-control
Health Benefits of Physical Education
⚫ Self-reliance
⚫ Courage and Determination ● Physical Education helps person prevent
acquiring various sickness and diseases.
Mental development – Through participating in ● Physical Education provides information
physical education activities, the individual about the person’s physical condition.
develops his mental capacities as he/she learns ● Physical Education does not only train the
the mechanical principles or underlying students in sports. It teaches them to
movement, as the learner acquire knowledge internalize the value of sports and its related
and understanding of rules and strategies of benefits.
games and sports and the ability to analyze and ● Physical Education basically aims to develop
give judgments. physical fitness and to maintain it.
Values of Physical Education ● Physical Education provides students an
avenue to develop aesthetic inclination like
The value of physical education activities is dancing; it teaches students to be graceful in
found in the resulting development and movements which after all, the basic
adjustment of the individual. Engaging in any requirement to illustrate beauty of dance.
activity stimulates in some degree the 4 types
of development, although different activities ● Reduced risk of heart disease: Physical
emphasize different amounts. Regular exercise education can counteract major risk factors of
and physical activity are extremely important coronary heart disease: obesity, inactivity and
and beneficial for long-term health and well- high blood pressure.
being. ● Improved physical fitness: A good program
Four types of development improves children's muscular strength,
flexibility, muscular endurance, body
⚫ Organic – the development of power and composition (fat-to-muscle ratio) and
endurance of the heart, lungs, heat-regulating cardiovascular endurance.
mechanism, and digestive and eliminating
● Stronger bones: Regular physical activity
organs.
increases bone density to create a sturdy
⚫ Neuromuscular – the development of skills
skeleton. ● Weight regulation: A good program
and coordination required in the mastery of
can help children regulate their weight by
life’s varied activities can be directly attributed
burning calories, toning their bodies, and
improving their overall body composition.

● Health promotion: Appropriate physical

activity prevents the onset of some diseases
and postpones the debilitating effects of the
aging process.

● Improved judgment: Quality physical

education can influence moral development.
Students have the opportunity to assume
leadership, cooperate with others, and accept
responsibility for their own behavior

●Self-discipline: A good program teachers’

children to follow rules and established
procedures and to be responsible for the own
health-related fitness.

● Skill development: Physical education

develops skills which allow enjoyable and
rewarding participation in physical activities.
New skills become easier to learn.

● Experience setting goals: Physical education

gives children the time and encouragements
they need to set and strive for personal,
achievable goals.

● Improved self-confidence and self-esteem:

Physical education instills a strong sense of self-
worth in children. They can become more
confident, assertive, emotionally stable,
independent, and self-controlled.

● Stress reduction: Physical activity is an outlet

for releasing tension and anxiety.
Physical Education Skeletal Muscle
1.) Parallel
02A Lesson Proper for Week 2
a. Quadrilateral (Pronator Quadratos)
In this chapter, the primary focus are the (sa nay bandang taas ng palad)
muscles of the human body that works with b. Strap-Like (Sartorius) (Sa may leg
the skeletal system, which is under voluntary na muscle)
control, and concerned with movement, posture,
and balance. The integrated action of joints, c. Fusiform(Brachioradialis) ( muscle
bones, and skeletal muscles produce obvious sa may braso)
movements such as walking, running, and etc.
2.) Convergent (Pectoralis Major) (Muscle
This module is a process of knowing the parts of sa chest nanakakonekta sa braso)
Muscular System, planes of the human body,
and different kinds of movements that the 3.) Circular (muscles sa mata)
human body does. 4.) Pennate
a. Unipennate (Flexor Policis Longus)
(bandang braso na malaking laman)
b. Bipennate (Rectus Femoris)
(muscles sa hita na malaking laman
din HAHA)
c. Multipennate (Deltoid) (muscle sa
balikat)

Chapter 2:
• Muscular system of the human body
• Body planes
• Synovial joints and movements

 What is muscular system?

 The Muscular System is responsible for the
movement of the human body; attached to the
(Non-Strated) bones of the skeletal system are about 700 named
muscles that make up roughly half of a person’s
body weight.
 Each of these muscles is a discrete organ
constructed of skeletal muscle tissue, blood vessels,
tendons, and nerves. Muscle tissue is also found
inside of the heart, digestive organs, and blood
vessels.
 In these organs, muscles serve to move substances
throughout the body.
(Strated)
650+ SKELETAL MUSCLE (Striated)
 • The heart wall is composed of three layers. The
middle layer, the myocardium, is responsible for the
 3 Types of Muscular Tissues heart’s pumping action. Cardiac muscle, found only
 In the muscular system, muscle tissue is in the myocardium, contracts in response to signals
categorized into three distinct types: skeletal, from the cardiac conduction system to make the
cardiac, and smooth. Each type of muscle tissue in heartbeat. Cardiac muscle is made from cells called
the human body has a unique structure and a cardiocytes. Like skeletal muscle cells, cardiocytes
specific role. Skeletal muscle moves bones and other have a striated appearance, but their overall
structures. Cardiac muscle contracts the heart to structure is shorter and thicker. Cardiocytes are
pump blood. The smooth muscle tissue that forms branched, allowing them to connect with several
organs like the stomach and bladder changes shape other cardiocytes, forming a network that facilitates
to facilitate bodily functions. coordinated contraction.

 Here are more details about the structure and Planes of the Body
function of each type of muscle tissue in the human
muscular system.  A plane is an imaginary flat surface often times the
body is section or cut along a surface of plane, which
 •Skeletal muscles attach to and move bones by is referred to as a body plane. An unlimited number
contracting and relaxing in response to voluntary of sections can be made along an unlimited number
messages from the nervous system. Skeletal muscle of planes. When a section of the body or an organ is
tissue is composed of long cells called muscle fibers cut, it is named after the plane which it occurs.
that have a striated appearance. Muscle fibers are
organized into bundles supplied by blood vessels and  Sagittal Planes – run from the top of the body to
innervated by motor neurons the bottom and run from the front to the back. It
divides the body into left and right sections. If
sagittal planes run down the midline of the body and
divide the body into equal halves, it is called mid
sagittal plane.

 Coronal or frontal Plane – run side to side and top

to bottom, these planes divide the body into
anterior and posterior sections.

 Transverse Planes – run side to side and front to

back, these planes divide the body into upper and
lower sections. These planes are sometimes called
 • Smooth muscle is found in the walls of hollow Horizontal Plane.
organs throughout the body. Smooth muscle
contractions are involuntary movements triggered  Since we have an infinite number of possible
by impulses that travel through the autonomic planes and ways to draw planes, any plane is
nervous system to the smooth muscle tissue. The describing as an oblique plane. So, we can draw a
arrangement of cells within smooth muscle tissue plane like this, which goes to side to side but also
allows for contraction and relaxation with great runs slightly up and down, slightly front and back.
elasticity. The smooth muscle in the walls of organs This is an oblique plane.
like the urinary bladder and the uterus allow those
organs to expand and relax as needed. The smooth
muscle of the alimentary canal (the digestive tract)
facilitates the peristaltic waves that move swallowed
food and nutrients. In the eye, smooth muscle
changes the shape of the lens to bring objects into
focus. Artery walls include smooth muscle that
relaxes and contracts to move blood through the
body. 
SYNOVIAL JOINTS  •Pivot joints (atlantoaxial joints between C1 and
C2) is used for rotation around one axis such as
 A synovial joint, also known as a diarthrosis, is the between the first and second cervical vertebrae
most common and most movable type of joint in the which allows for side to side Movements: pronation
body of a mammal. Synovial joints achieve and supination
movement at the point of contact of the articulating
bones. Structural and functional differences  •Ball and socket joint (hip joint) is the only ball and
distinguish synovial joints from cartilaginous joints socket joints of the body and is used for large
(synchondroses and symphyses) and fibrous joints movements while the motions between bones at a
(sutures, gomphoses, and syndesmoses). plane joint.

 The main structural differences between synovial  •Plane joint (gliding joint) allows the bones to slide
and fibrous joints are the existence of capsules against each other.
surrounding the articulating surfaces of a synovial  •Condyloid joints (ellipsoid joints) allow you to
joint and the presence of lubricating synovial fluid spread your fingers apart and bring them together or
within those capsules (synovial cavities). to move in a medial or lateral direction.
 Several movements may be performed by synovial  •Saddle joint provides the thumb the ability to
joints. Abduction is the movement away from the move away from the palm of the hand.
midline of the body. Adduction is the movement
toward the middle line of the body. Extension is the MOVEMENTS OF THE BODY
straightening of limbs (increase in angle) at a joint.
Flexion is bending the limbs (reduction of angle) at a •Flexion describes a bending movement that
joint. Rotation is a circular movement around a fixed decreases the angle between a segment and its
point. proximal segment. For example, bending the elbow,
or clenching a hand into a fist, are examples of
flexion. When a person is sitting down, the knees are
flexed.

•Extension is the opposite of flexion, describing a

straightening movement that increases the angle
between body parts. For example, when standing
up, the knees are extended.

The joint of a skeleton defines a motion of the body

and its limitation. Synovial have 6 types; Synovial
joints are the most common types of joints in the
body; it also gives the bone ability to move smoothly
against each other.

 •Hinge (elbow) is used only for bending and

straightening motions along a single axis.
Movements: flexion and extension
• Abduction is a motion that pulls a structure or part  •Dorsiflexion is where the toes are brought closer
away from the midline of the body. In the case of to the shin. This decreases the angle between the
fingers and toes, it is spreading the digits apart, away dorsum of the foot and the leg. For example, when
from the centerline of the hand or foot. Abduction of walking on the heels the ankle is described as being
the wrist is also called radial deviation. in dorsiflexion.
•Adduction is a motion that pulls a structure or
part toward the midline of the body, or towards the
midline of a limb. In the case of fingers and toes, it is
bringing the digits together, towards the centerline
of the hand or foot

• Plantar flexion is the movement which decreases

the angle between the sole of the foot and the back
of the leg; for example, the movement when
depressing a car pedal or standing on tiptoes.

 (This is an illustration of a ballerina that is

demonstrating plantar flexion of the feet.)

• Elevation is movement in a superior direction. For

example, shrugging is an example of elevation of the
scapula.

•Depression is movement in an inferior direction,

• Flexion and Dorsal flexion refer to movement of
the opposite of elevation.
the flexion (palmar flexion) or extension
•Rotation of body parts is referred to as internal or (dorsiflexion) of the hand at the wrist. These terms
external, referring to rotation towards or away from refer to flexion between the hand and the body's
the center of the body. dorsal surface, which in anatomical position is
considered the back of the arm; and flexion between
the hand and the body's palmar surface,

 •Palmar flexion is decreasing the angle between

the palm and the anterior forearm.

 •Dorsal flexion is extension at the ankle or wrist

joint. This brings the hand closer to the dorsum of
the body.

•Dorsiflexion and plantar flexion refer to extension

or flexion of the foot at the ankle. These terms refer
to flexion in direction of the "back" of the foot,
which is the upper surface of the foot when
standing, and flexion in direction of the sole of the
foot.
• Pronation and Supination generally refers to
assuming prone or supine positions, but often they
are in the standard anatomical position wherein the
palm are used in a specific sense referring to
rotation of the forearm or foot so that or sole is
facing anteriorly (supination) or posteriorly
(pronation).

 •Pronation at the forearm is a rotational

movement where the hand and upper arm are
turned inwards. Pronation of the foot is turning of
the sole outwards, so that weight is borne on the
medial part of the foot.

 •Supination of the forearm occurs when the

forearm or palm are rotated outwards. Supination of
the foot is turning of the sole of the foot inwards,
shifting weight to the lateral edge.

Inversion and Eversion refer to movements that tilt

the sole of the foot away from (eversion) or towards
(inversion) the midline of the body.

Eversion is the movement of the sole of the foot

away from the median plane.

Inversion is the movement of the sole towards the

median plane. For example, inversion describes the
motion when an ankle is twist.
Chapter 3: Health Related Fitness. necessary for the average person to engage in no
less than three session per week
Health Relate Fitness Components of
Health-Related Fitness Meaning of  c. Intensity of Activity – Relatively simple process
to identify a specific work-load that will make the
Physical Fitness Body Mass Index heart rate plateau at the desired level.
 Health Related Fitness
 d. Duration of Activity – The minimal improvement
 1. Health is a state of complete physical, mental to occurs, you must participate in at Least 20
and social well-being and not merely the absence of minutes of continuous activity with the heart rate
disease or Infirmity elevated to its working level.

 2. Health Related-Fitness – Is the components  Five Important Consideration of

concern the development of qualities necessary to Interval Training
function efficiently and maintain a healthy lifestyle.
 Training Period – The amount of time that
 1.Cardiovascular Endurance - The ability of the
continuous activity is actually being performed.
heart, blood vessels, blood, and respiratory system
to supply fuel, mainly oxygen, to the muscles and the  Recovery Period – The time between training
muscles’ ability to utilize the fuel for activity periods.
 2. Cardio-respiratory endurance is the ability of the  Set – The group of combined training and recovery
body's circulatory and respiratory systems to supply period.
fuel during sustained physical activity.
 Repetition – The number of training/ recovery
 Four Training Techniques to Improve period per set.
Cardio respiratory Endurance.  Training Time/Distance – The rate or distance of
the training period.
 a. Continuous Training – the large of improvement
possible will be determined by initial levels of cardio  3. Flexibility it is a quality of plasticity which gives
respiratory endurance. the ability to do a wide range of movement.
 b. Interval Training - Consists of alternating periods  4. Muscular endurance is the ability of muscle to
of relatively intense work and active recovery. It perform or sustain a muscle contracting repeatedly
allows for performance of much more work at a over a period of time.
more intense 4 workload over a longer period of
time than if working continuous.  5. Muscular strength is the ability of the muscle to
exert force during an activity.
 c. Fartlek – Literally means “Speed Play “it is
similar to interval training in that you must run for a  6. Body composition refers to the relative amount
specified period of time; of muscle, fat, bone, and other vital parts of the
body. The components of health-related and motor
 d. Par Cours – The technique for improving cardio skill-related fitness overlap. For example, cardio
respiratory endurance that basically combines respiratory endurance, strength, flexibility, and body
continuous training and circuit training composition are essential for healthy living; they are
also important in skillful motor performance.
Four consideration of continuous
training  Physical Fitness
 a. Types of Activity - Use large amounts of oxygen  1. Physical fitness is a state of well-being with low
elevated the heart rate and maintain it at the level risk of premature health problem and energy to
for an extended time. participate in a variety of physical activities. It is a
combination of medical fitness (body soundness)
 b. Frequency of Activity - The minimal and dynamic fitness (capacity for action). It is the
improvement in cardio respiratory endurance, it is ability of an individual to perform one’s daily
activities efficiently without undue fatigue, reduce
the risk of health problems and with extra “reserve”
in case of emergency.

 2. Fitness A broad term denoting dynamic qualities

the allow you to satisfy your needs regarding mental
and emotional stability, social consciousness and
adaptability spiritual and moral fiber, and physical
heath consistent with your hereditary.

 Benefits of Health and Wellness

PHYSICAL BENEFITS OF EXERCISE
 Looking good – regular physical activity is a healthy
lifestyle. Healthy lifestyle such as proper nutrition,
good posture, and good body mechanics can help
you look your best.

 Feeling good – people who engage in regular

physical activity feel better. You can resist fatigue,
are less likely to be injured and are capable of
working more efferent.

 Enjoying life – life is more enjoyable when you

engage in regular physical activity that results in
physical fitness, the key to be able to do more of the
things you want to do.

 Meeting emergencies – a fit and active person has

the capacity to help or to assist other people when
they need help

 Body Mass Index

 The Body Mass Index (BMI) is a widely accepted
tool to evaluate body composition. The score
reflects how heavy the person is, relative to his/her
height.

 The BMI may be determined using a table or chart

which displays BMI as a function of mass and height
using contour lines or colors for different BMI
categories, and which may use other units of
measurement (converted to metric units for the
calculation).

 The BMI is a convenient rule of thumb used to

broadly categorize a person as underweight, normal
weight, overweight, or obese based on tissue mass
(muscle, fat, and bone) and height. Commonly
accepted BMI ranges are underweight (under 18.5
kg/m2), normal weight (18.5 to 25), overweight (25
to 30), and obese (over 30).

 BMIs under 20 and over 25 have been associated

with higher all-causes mortality, with the risk
increasing with distance from the 20–25 range.
MENTAL BENEFITS OF EXERCISE
Chapter 4: Skill related-fitness Six stretching in the gradual cool-down. The heartbeats
should go back to normal or slightly above the
components of skill related-fitness
resting heart rate.
Benefits of skill related-fitness
 What is skill related fitness?
SIX COMPONENTS OF SKILL RELATED
FITNESS.
 The ability to perform during games and sports;
also called PERFORMANCE FITNESS. Skill related BALANCE - involves vision, reflexes, and the skeletal
fitness has six components. muscular system which provides the maintenance of
 The abilities that help people perform skills. equilibrium.

 Consists of those components of fitness that have  The ability to maintain a certain posture or to
a relationship with enhanced performance in athletic move without falling.
activities. Skill related fitness abilities increases one’s
ability to perform in various activities and only has  a. Static balance: maintain equilibrium in a
an indirect connection with health. The skill-related stationary position.
components of fitness are considered to be agility,
 b. Dynamic balance: maintain equilibrium when
balance, coordination, power, speed, and reaction
time though some people feel that other abilities moving the body.
such as spatial awareness should be included. It is 2.COORDINATION – the ability to integrate the
assumed that kids who have who possess high skill
senses with muscles so as to produce accurate,
related fitness will be more likely to participate in a
smooth, and harmonious body movement.  Related
variety of activities and for this reason will also
exemplify a high standard of health-related fitness. to the ability to use the senses, such as sight and
Skill-related fitness components are assessed with hearing, together with body parts in performing
several different tests. Such components as reaction motor tasks smoothly and accurately.
time and speed are considered by some to be more
3. AGILITY – the capacity to change the direction of
related to heredity than healthy lifestyles, especially
in young people. the body quickly and effectively.

MONITORING HEART RATE 4. SPEED – the ability to move one’s body from one
point to another in the shortest possible time.
▪ RESTING HEART RATE (RHR)
5. POWER – sometimes confused with strength.
this is the number of pulses beat at rest. The best Speed of contraction, likewise, is the basic ingredient
tome to take the RHR is upon waking up in the which, when combined with strength, provides an
morning. The average RHR is 75 beats for males and explosive type of movement.
80 foe females per minute.
6. REACTION TIME – the time required to respond or
▪ WORKING HEART RATE (WHR) OR EXERCISE HEART initiate a movement as a result of a given stimulus.
RATE (EHR) OR TARGET HEART RATE (THR)
 - A skill-related physical fitness component that
 this is 60-80% of your heart’s maximum capacity relates to the time elapsed between stimulation and
(after deducting age) while exercising. An ordinary the beginning of reaction to it
college freshman should approximately have WHR of
130- 160 pulse beats per minute. This is gradually
attained in the workout phase and sustained by
steady exercises for about 20 minutes.

▪ RECOVERY RATE (RR0)

 this is the number of pulse beats taken 5 to 10

minutes after a workout or after walking and
Factors determining your skill-related
fitness
▪ HEREDITY

• Speed and reaction time are particularly limited by

heredity.

• In spite of limited natural ability, many people

have enough determination and desire to achieve
high skill levels.

▪ PRACTICE

• Anyone can learn the skills required for sports,

games, and other lifetime activities.

▪ PRINCIPLE of SPECIFICITY

• It applies to all parts of skill related fitness and to

physical skills.

BENEFITS OF HEALTH AND SKILL

RELATED
• Looking good – regular physical activity is a healthy
lifestyle. Healthy lifestyle such as proper nutrition,
good posture, and good body mechanics can help
you look your best.

• Feeling good – people who engage in regular

physical activity feel better. You can resist fatigue,
are less likely to be injured and are capable of
working more efferent.

• Enjoying life – life is more enjoyable when you

engage in regular physical activity that results in
physical fitness, the key to be able to do more of the
things you want to do.

• Meeting emergencies – a fit and active person has

the capacity to help or to assist other people when
they need help.
02B Lesson Proper for Week 5 • THE ADVANTAGES: IT INCREASES STAMINA.
WEIGHT LOSS, INCREASES RESPIRATION
CHAPTER 5: AEROBICS AEROBIC EFFICIENCY, INCREASES ARTERY HEALTH,
EXERCISE TYPES OF AEROBIC EXERCISE REDUCES STRESS AND ANXIETY, STRENGTHENS
BENEFITS OF AEROBIC EXERCISE PROPER AND TONE MUSCLES.
SEQUENCE OF AEROBIC EXERCISE • 2. BICYCLING – BIKING IS A TOP-NOTCH
PROGRAM CARDIO WORKOUT. YOU’LL BURN ABOUT 400
CALORIES AN HOUR. PLUS, IT STRENGTHENS
AEROBIC EXERCISE
YOUR LOWER BODY, INCLUDING YOUR LEGS,
IS ANY ACTIVITY THAT USE LARGE MUSCLE HIPS AND GLUTES.
GROUPS, CAN BE MAINTAINED CONTINUOUSLY,
• 3. FITNESS WALKING – IS ONE OF THE MAIN
AND IS RHYTHMIC IN NATURE. IT IS A TYPE OF
GAITS OF LOCOMOTION AMONG LEGGED
EXERCISE THAT OVERLOADS THE HEART AND
ANIMALS. WALKING IS TYPICALLY SLOWER
LUNGS AND CAUSES THEM TO WORK HARDER
THAN RUNNING AND OTHER GAITS. WALKING
THAN AT REST. THE IMPORTANT IDEA BEHIND
IS DEFINED BY AN “INVERTED PENDULUM” GAIT
AEROBIC EXERCISE TODAY IS TO GET UP AND
IN WHICH THE BODY VAULTS OVER THE STIFF
GET MOVING. THERE ARE MORE ACTIVITIES
LIMB OR LIMBS WITH EACH STEP
THAN EVER TO CHOOSE FROM, WHETHER IT IS
A NEW ACTIVITY OR ANY OLD ONE. • THERE ➢ IT IS AN EXCELLENT TYPE OF CARDIO
ARE TWO DIFFERENT TYPES OF AEROBIC ACTIVITY. BUT IN ORDER TO CHALLENGE YOUR
EXERCISE HIGH IMPACT EXRCISE AND LOW CARDIOVASCULAR SYSTEM, YOU NEED TO
IMPACT EXERCISE. ALTERNATE YOUR WORKOUT WALK AT A PACE AND INTENSITY THAT
BETWEEN THE TWO TO HELP YOU STAY INCREASES THE DEMANDS ON YOUR HEART,
ENGAGED AND MOTIVATED TO MEET YOUR LUNGS, AND MUSCLES.
FITNESS GOAL.
➢ IT IS IMPORTANT FOR WEIGHT CONTROL
• TYPES OF AEROBIC EXERCISE BECAUSE IT HELPS YOU BURN CALORIES. IF YOU
ADD 30 MINUTES OF BRISK WALKING TO YOU
• 1. AEROBIC DANCE –INVOLVES ANY KIND OF
DAILY ROUTINE, YOU COULD BURN ABOUT 150
DANCE PUT TO MUSIC AND CAN INCLUDE
MORE CALORIES A DAY. SO, KEEP WALKING,
EVERYTHING FROM ZUMBA (A LATIN INSPIRED
BUT MAKE SURE YOU ALSO EAT A HEALTHY
DANCE AEROBICS)
DIET
• A TYPICAL DANCE CLASS USUALLY BEGINS
1. JUMPING ROPE – A ROPE USED FOR
WITH A 5 TO 10-MINUTE WARM-UP,
EXERCISES AND CHILDREN’S GAMES THAT
FOLLOWED BY A 20- TO 30-MINUTE AEROBIC
INVOLVE JUMPING OVER THE USUALLY
ROUTINE, AND END WITH A 5- TO 10-MINUTE
TWIRLING ROPE EACH TIME IT REACHES ITS
COOL DOWN.
LOWEST POINT ALSO; A GAME PLAYED WITH A
• ALSO KNOWN AS CARDIOVASCULAR JUMP ROPE.
EXERCISE BUILDS YOUR ENDURANCE.
➢ A SKIPPING ROPE OR JUMP ROPE IS A TOOL
• HERE ARE SOME ADVANTAGES OF AEROBIC USED IN THE SPORT OF SKIPPING/JUMPING
DANCING THAT WILL HELP YOU DECIDE IF YOU OVER A ROPE SWUNG SO THAT IT PASSES
SHOULD GO FOR IT OR NOT. UNDER THEIR FEET AND OVER THEIR HEADS.
 ➢ HERE ARE 5 SCIENCE-BACKED BENEFITS OF • 7. SWIMMING – THE SELF-PROPULSION OF A
JUMPING ROPE: BURN CALORIES. JUMPING PERSON THROUGH WATER, USUALLY FOR
ROPE CAN BURN 200 TO 300 CALORIES IN 15 RECREATION, SPORT, EXERCISE OR SURVIVAL.
MINUTES, IMPROVES COORDINATION,
• LOCOMOTION – ACHIEVED THROUGH
REDUCES INJURY RISK, IMPROVE HEART
COORDINATED MOVEMENT OF THE LIMBS, THE
HEALTH, AND STRENGTHENS BONE DENSITY.
BODY, OR BOTH.
• 5. RUNNING – THE FASTEST MEANS FOR AN
• SOME OF THE HEALTH BENEFITS OF
ANIMAL TO MOVE ON FOOT.
SWIMMING ARE TO BUILD ENDURANCE,
• IT IS DEFINED IN SPORTING TERMS AS A GAIT MUSCLE STRENGTH AND CARDIOVASCULAR
IN WHICH AT SOME POINT ALL FEET ARE OFF FITNESS; HELPS MAINTAIN A HEALTHY WEIGHT,
THE GROUND AT THE SAME TIME. IT IS A FORM HEALTHY HEART AND LUNGS. TONES MUSCLES
OF BOTH ANAEROBIC EXERCISE AND AEROBIC AND BUILDS STRENGTH. PROVIDES AN ALL-
EXERCISE. OVER BODY WORKOUT, AS NEARLY ALL OF
YOUR MUSCLES ARE USED DURING SWIMMING.
• RUNNING IS A COMPLEX. COORDINATED
PROCESS WHICH INVOLVES THE ENTIRE BODY. • BENEFITS OF AEROBIC EXERCISE

• AS A FORM OF CARDIO EXERCISE THAT’S • INCREASED MAXIMAL OXYGEN

EASILY ACCESSIBLE, RUNNING IS ONE OF THE CONSUMPTION (V02 MAX)
MOST STRAIGHTFORWARD WAYS TO GET THE
• IMPROVEMENT IN
IMPORTANT BENEFITS OF EXERCISE. SINCE IT
CARDIOVASCULAR/CARDIO-RESPIRATORY
IMPROVES AEROBIC FITNESS, RUNNING IS A
FUNCTION (HEART AND LUNGS)
GREAT WAY TO HELP IMPROVE
CARDIOVASCULAR HEALTH. PLUS, IT BURNS • INCREASED MAXIMAL CARDIAC OUTPUT
CALORIES AND CAN BUILD STRENGTH, AMONG (AMOUNT OF BLOOD PUMPED WITH EVERY
OTHER THINGS. MINUTE)

1. STAIR CLIMBING – IS THE CLIMBING OF A • INCREASED MAXIMAL STROKE VOLUME

FLIGHT OF STAIR, OFTEN FOR PEOPLE WHO (AMOUNT OF BLOOD PUMPED WITH EACH
HAVE RECENTLY STARTED TRYING TO GET IN BEAT)
SHAPE. A COMMON EXHORTATION IN HEALTH
• INCREASE BLOOD SUPPLY TO MUSCLES AND
POP CULTURE IS “TAKEN THE STAIRS, NOT THE
ABILITY TO USE OXYGEN
ELEVATOR”
• LOWER HEART RATE AND BLOOD PRESSURE
➢ ENGAGES YOUR BODY’S LARGEST MUSCLE
AT ANY LEVEL OF SUBMAXIMAL EXERCISE
GROUP TO REPEATEDLY LIFT YOUR BODY
WEIGHT UP, STEP AFTER STEP. THUS, USING • INCREASED THRESHOLD FOR LACTIC ACID
YOUR MUSCLES TO CARRY YOUR OWN WEIGHT ACCUMULATION
IS FAR HIGHER TO RUNNING AS COMPARED
• LOWER RESTING SYSTOLIC AND DIASTOLIC
➢ IT ALSO RAISES YOUR HEART RATE BLOOD PRESSURE IN PEOPLE WITH HIGH
IMMEDIATELY THUS MAXIMIZING YOUR BLOOD PRESSURE
CARDIO BENEFITS.
• INCREASED HDL CHOLESTEROL (THE GOOD
CHOLESTEROL)
 SMOOTH TRANSITION. CONTINUE WITH SLOW
MOVEMENT TO PREVENT DIZZINESS AND
• DECREASED BLOOD TRIGLYCERIDES
HEADACHES DUE TO BLOOD POOLING ON THE
• REDUCED BODY FAT IMPROVED WEIGHT LEGS.
CONTROL

• IMPROVED GLUCOSE TOLERANCE AND

REDUCED INSULIN RESISTANCE

• PROPER SEQUENCE OF AEROBIC

EXERCISE PROGRAM
• •WARM UP

• DESCRIPTION: SLOW PACE MOVEMENT, LOW

IMPACT MOVEMENT.

• •PURPOSE:

• INCREASE BLOOD FLOW AND BODY

TEMPERATURE

• •REMINDER:

• START WITH SLOW AND EASY MOVEMENT.

•CARDIO AND AEROBICS PHASE

• CONTINUOUS MOVEMENTS; AND USES

GROUP OF MUSCLES AND TRAVELING STEPS.
ELEVATE HEART TO TRAINING LEVEL FOR
IMPROVEMENT. LISTEN TO YOUR BODY. TOO
HIGH INTENSITY AND IMPACT MAY INCREASE
RISK OF INJURY.

•POST CARDIO

• SLOW DOWN EXERCISES ROUTINE TO LOWER

HEART RATE AND FOLLOWED BY STATE
STRETCHES MOVEMENTS. STRENGTH AND
TONE THE MUSCLES, IMPROVE FLEXIBILITY.
AVOID BALLISTIC STRETCHES, DEEP STATIC
STRETCHES IN BENEFICIAL.

•COOL DOWN

• COMBINATION OF VARIETY OF EXERCISES TO

TONE THE BIG MUSCLES IS ADVISED. FLOOR
EXERCISES AND KINDS OF CRUNCHES ARE
EFFECTIVE. DECREASE THE HEART RATE AND